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REFERENCE & LINKS:
Larry Wheels & Julian Fitzgerald
Sample 18-Week Program
Phase 1 (Weeks 1–9): Full-Body Primer
Workouts: 3x/week, 5 exercises/session (e.g., front squats, rows, shoulder presses).
Progression:
– Weeks 1–3: 5 sets × 5 reps (3-min rest).
– Weeks 4–6: 4 sets × 8 reps (90-sec rest).
– Weeks 7–9: 3 sets × 12 reps (45-sec rest).
Phase 2 (Weeks 10–18): Push/Pull Split
– Push Days: Bench press, incline dumbbell flyes, overhead press.
– Pull Days: Pull-ups, bent-over rows, bicep curls.
– Intensity Techniques: Rest-pause sets on final compound sets.
1. (a)Goal 2. (b)Calories 3. (c)Protein 4. (d)Carbs 5 (e)Fats
1. (a)Bulking 2. (b)Maintenance +200–400 3. (c)1.6–2.2g/kg BW 4. (d)45–55% of kcal
5. (e)20–30% of kcal
1. (a)Cutting 2. (b)Maintenance -200–400 3. (c) More 2.2g/kg BW 4. (d)30–40% of kcal
5. (e)20–30% of kcal
Nutrition: Fuelling Muscle Growth & Fat Loss:
Caloric & Macronutrient Targets:
| (a)Goal | (b)Calories | (c)Protein | (d)Carbs | (e)Fats |
|—————-|——————–|——————–|——————-|—————–|
| (a)Bulking | (b)Maintenance +200–400 | (c)1.6–2.2g/kg BW | (d)45–55% of kcal | (e)20–30% of kcal |
| (a)Cutting | (b)Maintenance -200–400 | More than 2.2g/kg BW | (d)30–40% of kcal | (e)20–30% of kcal |
– PROTEIN: Prevents muscle loss during cuts (e.g., lean meats like beef, lamb. Poultry like chicken and turkey. Fish and seafood such as salmon, tuna, and mackerel. Eggs; dairy products like Greek yogurt and cottage cheese; nuts and seeds; legumes and beans and whey protein powder).
– CARBS: Prioritise complex sources (oats, chickpea, lentils, sweet potatoes, quinoa, brown rice, kidney beans) for sustained energy.
– FATS: Essential for hormone production (e.g., nuts, chia seeds, dark chocolate, flaxseed, avocados).
Meal Timing & Strategies
Intermittent Fasting (IF): 16/8 protocol aids fat loss while preserving muscle .
Pre-/Post-Workout: Carbs + protein (e.g., banana + whey) pre-workout; 3:1 carb-to-protein ratio post-workout .
Micronutrients & Supplements
Key Micronutrients: Iron (men: 8.7mg/day; women: 14.8mg/day), Vitamin D, zinc.
Effective Supplements:
Creatine monohydrate (5g/day): Boosts strength and hypertrophy.
Whey protein: Supports daily protein goals.
– Beta-alanine: Enhances endurance.
Recovery: The Growth Catalyst:
– Sleep: 7–9 hours/night to optimise testosterone and growth hormone .
– Rest Days: 2–3 non-lifting days/week; active recovery (walking, yoga, stretching) improves circulation .
– Deloads: Reduce volume 50% every 8–12 weeks to prevent overtraining.
Crafting the Classic Natural Physique:
V-Taper Emphasis
Widen upper body: Pull-ups, lat pulldowns, incline lateral raises.
Reduce waist width: Avoid oblique work (e.g., side bends); practice vacuum poses (suck in stomach while exhaling).
– Balanced Proportions:
– Chest: Incline presses = flat benches for a “flatter” look.
– Legs: Hack squats = back squats to minimise hip growth; avoid adductor machines.
– Neck/Forearms: Train to match overall muscle density (e.g., neck bridges, wrist curls).
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DISCLAIMER:
This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription or recommendation. It does not create a doctor-patient relationship between Holisme Superlife and you. I am not your doctor. You should not make any change in your health regimen or diet before first consulting a physician doctor and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Statements regarding this video are not intended to diagnose, treat, cure, or prevent any disease or health condition. Please acknowledge that it is your responsibility for applying, and using the health tips mentioned in this email. HolisMe SuperLife is released from all responsibility for your choosing actions.
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